Taking cereals and oats could be very helpful to your body giving you the ability to fight diseases.
Oats
Oats (Avena sativa) are a cereal commonly eaten in the form of oatmeal or rolled oats.
They are mainly eaten as porridge, as an ingredient in breakfast
cereals and in baked goods (oatcakes, oat cookies and oat bread). Over
the past few decades oats have become a very popular "health food".
Oats are loaded in dietary fiber (containing more than any other
grain) and have a range of healthy cholesterol-lowering properties.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
The possible health benefits of oatsraw oats on a white background
The U.S. Food and Drug Administration claims that oats, as part of
an overall heart healthy diet, could lower the risk of heart disease.
The possible health benefits of oats include: reducing the risk of
coronary artery disease, lowering levels of cholesterol, and reducing
one's risk of colorectal cancer.
1) Oats and coronary artery disease
A study titled "Oats at 10 Years", published in the American
Journal of Lifestyle Medicine, found that eating foods rich in whole-oat
sources of soluble fiber (oats, oat bran, and oat flour) may help
reduce the risk of coronary heart disease.3
The Editor of the journal, Dr. James M. Rippe, said:
"This is an extremely important study. It tracked the value of
oat-based products and showed the correlation between consumption and a
healthier lifestyle. It is an outstanding benchmark."
2) Colorectal cancer
Researchers in Britain and the Netherlands pooled published
evidence that covered nearly 2 million people to evaluate whether a high
fiber diet (mainly from whole grains and cereals like oats) is linked
to a lower risk of colorectal cancer.
The study found that for every additional 10g of fiber in someone's
diet there is a 10% reduction in their risk of developing colorectal
cancer.4
3) Blood pressure
An article published in the American Journal of Clinical Nutrition
concluded that a diet which includes plenty of whole-grains (such as
oats or wholemeal bread) is just as effective as taking
anti-hypertensive medication in lowering blood pressure.5
4) Digestion and obesity
According to a wide-reaching collection of scientific reviews
published in the October 2014 supplement issue of the British Journal of
Nutrition, oats may play an important role in improving satiety, diet
quality and digestive, cardiovascular and general metabolic health.
Whole grains are often recommended for their beneficial effects on
the gastrointestinal tract. The researchers suggest potential health
effects ranging from improved immune health to reducing risk for obesity
and chronic disease.
According to the supplement, epidemiological evidence suggests that
regular consumption of whole-grain foods may be correlated with lower
body mass index (BMI). The researchers state that eating oats appears to
help reduce hunger and increase feelings of fullness.
Nutritional breakdown of oats
Dietary fiber - oats are rich in a specific type of fiber called
beta-glucan. This particular type of fiber is known to help lower levels
of bad cholesterol. One cup (81g) of dry oats contains 8.2 grams of
fiber1, the recommended daily intake of fiber is 25g for women and 38g
for men.2
Minerals - oats contain manganese, selenium, phosphorus, fiber,
magnesium, and zinc. Oats are also rich in carotenoids, tocols (Vitamin
E), flavonoids and avenanthramides - a class of polyphenols.
Calories - one cup of dry oats (81g) contains approximately 307 calories.
Risks and precautions when consuming oats
Although oats don't contain gluten, in rare cases they are grown in
the same fields as wheat or barley and these crops can sometimes
contaminate oats with gluten. Therefore, those who suffer from gluten
intolerance may have to exercise caution when eating oats.
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